This may seem silly...

[kwebbers]

But I'm going to do it anyway... Though I'm never very good at recording logs or journals about my progress, the only thing I am absolutely stuck on recording daily is my calorie intake thanks to my fitbit device and online tracker. But I'm going to give it fair chance...
See, I've basically been busting my a** trying to figure out the PERFECT diet, the PERFECT batch of supps, and the PERFECT workout regime. I have only come to the clear conclusion that there is no "PERFECT" anything. I realize for my sake, that there is no way time for me to do a reasonable bulk and cut process at this point that it is already near the summer, but I have decided that I will at least give full effort into a plan that may only be half-a**ed.
I have been on hiatus for the past few months, going back and forth on what I should be eating, how I should be eating, how much I should be eating... My head has spun in so many circles that I've got to just chill :)
From here on out, I've decided that I will commit to a month of "bulking" - REALLY bulking, like, actually eating, and then for the last month, cut in time for my beach season starting May 23rd :P Doable? We'll see...

I will be posting my food log and workout plan for the remainder of my time, hopefully on a daily basis if time permits. Feel free to comment, leave advice - I am always looking for some help. And don't get me wrong, I'm not a complete moron... I know what I'm doing for the most part. I do have a lot of background in nutrition and I am studying community health in the pursuit of a masters in nutrition - so I do have a true passion in this area of my life. I just need to *perfect* my knowledge and learning if I dare say...

As of now, my stats are:
5'1''
105 lbs
20.7% BF

Recently, I have been maintaining a pretty constant calorie intake of 1800 calories on my rest days, and 2220 calories on my training days - training 3-4x per week:
Sat - Shoulders, Chest, Tris
Mon - Back, Biceps
Wed - Legs, Abs

However, I am now going to switch up my routine to looking something like this:

• Monday - Back and Biceps
• Tuesday - OFF
• Wednesday - Quads and Hamstrings
• Thursday - Chest and Triceps
• Friday - OFF
• Saturday - Shoulder, Calves and Abs
• Sunday – OFF

I will also be maintaining my calorie intake on both rest and training days, so something along the lines of
2300-2500 calories
180-190g protein
40-60g fat
and fill in the rest with carbs and more protein if need be... Hopefully that makes sense to myself when I'm coming up with my meal plans...

My goal is to gain muscle, but most importantly to lose the last bit of stubborn fat that lies around my waist and inner thighs. I understand that this all takes time, but I'm in short supply :P

Will start recording progress this coming Monday so that I have the rest of this week and weekend to iron out all the details :)

[insomniac0]

- your physique already looks good, but thumbsup for trying to improve further
- you don't need a PERFECT diet and a PERFECT regime. You need a diet that will make you feel good and you'll be easy to stick with
- definitely doable. Don't expect muscle gains till then but you can tone up nicely and most important get used to it so you'll cut for the beach season easier :)

if you have any further questions , here or via PM
glad to help

HF :)

[Cumulonimbus]

I skimmed through quick. Looks solid! Also good to see a female not dropping her fat/carbs and cals ridiculously low. Juliacheh should be a role model to the women in this section... and female section - if there is hope lol

[kwebbers]

I skimmed through quick. Looks solid! Also good to see a female not dropping her fat/carbs and cals ridiculously low. Juliacheh should be a role model to the women in this section... and female section - if there is hope lol

^^^ Not going to lie, I WAS one of those females **shakes head** But I completely agree, Juliacheh is definitely someone that other girls should be looking up too!

[kwebbers]

But I still have to wonder if whether or not a should do a cycle between low carbs/high fat on my rest days and high carbs/low fat on workout days? Any thoughts? It is going to be hard seeing fat build up after I just lost weight :(

[kwebbers]

WOW... totallllly pigged out for the first time in over a month... :) Felt good :)

I ordered the Bangkok Curry pasta dish from Noodles & Co. - the REGULAR size with chicken
as well as eating over half of my friends Mac&Cheese with chicken! haha oh man, how my body MUST have missed carbs like that!!

So, In total for my lunchtime:
1224 calories, 157.8g carbs, 61.8g protein, 39g fat mmmmmm oh man do I feel bloated and its been over 3.5hrs :P

Yeah, yeah.. I know thats not much to some but to me that was almost slightly over-doing it hahah I'm probably the worst bulker known to man... I'm even cutting out my evening carbs lol

I know I said I would start my log on Monday, but I figure what the heck... My daily macro breakdown for today will be:
2554.8 calories, 279.6g carbs (42%), 228.1g protein (35%), 67.6g fat (23%)

edit: final days worth:
2645.4 calories, 314g carbs, 202.3g protein, 75.5g fat lol a little overboard? I think so... definitely gave into my sweet tooth tonight:)

[ian0789]

In for a new log =)

How are you getting your BF % looking at your pic's I couldnt really see you at 20% but thats just me.

[kwebbers]

Well, I probably look leaner in my pictures :P (unless you are claiming it may be higher??) But I did a Body Impedance Analysis recently with a trainer and that's what it came up with! haha


In for a new log =)

How are you getting your BF % looking at your pic's I couldnt really see you at 20% but thats just me.

[ian0789]

Well, I probably look leaner in my pictures :P (unless you are claiming it may be higher??) But I did a Body Impedance Analysis recently with a trainer and that's what it came up with! haha

I meant you look lower then 20% =)

[Merial20]

as other have mentioned you already have a great physique but props for trying to push further. good luck on your journey!

[kwebbers]

Thanks! Its honestly a struggle to be eating like this.... not that eating is difficult! But, when I start... theres no stopping :)


as other have mentioned you already have a great physique but props for trying to push further. good luck on your journey!


Today, my first 600 cal breakfast :P

1/2c oats
1 scoop ON chocolate peanut butter casein (OMG..)
1/2oz whole almonds
1/3c blueberries
2 slices Eziekle (spell check?) bread

cals-604 fat-13.6 fiber-13.8 carbs-70.7 sodium-231.7 protein-52.8

Unfortunately I have a long day of work... just sitting on my ass at a desk while periodically getting up to help patients and cleaning chiro tables... I actually burn roughly 500 extra calories? I can't remember really...

[kwebbers]

I know that it is inevitable with bulking that I will put on some excess fat (sigh..) but my question is if I am more susceptible to gaining weight in my stomach, will that affect how my muscles utilize the food I'm giving it? I know that makes NO sense but, I don't really have another way of asking. Say for instance I am eating in surplus, lifting hard, but the weight that I'm gaining is mostly in my hips and stomach (F women genetics/tendencies..) will it be more difficult to take off in the cut process? I'm down to 105, and still only had slightly visible abs, so I'm thinking it will be that much harder to get back down to it? :/

ps I am also 108 this morning after my first indulgent day (tehe) though I know its not all fat, prob water :P lol

[kwebbers]

Chipotle 3 hard tacos with rice, fajitas, and chicken:

Nutrition Facts
Amount Per Serving
Calories 585 Cal from Fat 165
% Daily Value*
Total Fat 17g 26%
Saturated Fat 4g 20%
Trans Fat 0g

Cholesterol 115mg 38%
Sodium 1700mg 71%
Total Carbs 67g 22%
Dietary Fiber 7g 26%
Sugars 13g

Protein 40g
Vitamin A 0% • Vitamin C 0%
Calcium 0% • Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

INGREDIENTS: Crispy Tacos (3),Tomato Salsa,Red Tomatillo Salsa,Fajita Veggies,Lettuce,Chicken (4oz),Rice

[kwebbers]

OMG I have stuffed myself stupid... Lets go over my lunch feast for this afternoon...

From Chipotle:
1 chicken burrito bowl with-
-mild and hot tomato salsa
-fajita peppers
-rice
-lettuce
and three hard tacos used as chips! :)

Nutrition Facts
Amount Per Serving
Calories 585 Cal from Fat 165
% Daily Value*
Total Fat 17g 26%
Saturated Fat 4g 20%
Trans Fat 0g

Cholesterol 115mg 38%
Sodium 1700mg 71%
Total Carbs 67g 22%
Dietary Fiber 7g 26%
Sugars 13g

Protein 40g

INGREDIENTS: Crispy Tacos (3),Rice,Fajita Veggies,Lettuce,Chicken (4oz),Tomato Salsa,Red Tomatillo Salsa



then I ventured over to Caribou coffee where I ordered:
1 regular size (but still huge) Mint Chocolate Cooler
SMALL
Serving Size (g) 298.0
Calories 420.0
Fat Calories 270.0
Total Fat (g) 29.0
Saturated Fat (g) 18.0
Trans Fat (g) 0.0
Cholesterol (mg) 40.0
Sodium (mg) 125.0
Total Carbohydrates (g) 49.0
Fiber (g) 3.0
Sugars (g) 38.0
Protein (g) 8.0


1 french toast muffin
Calories 490.0
Fat Calories 170.0
Total Fat (g) 19.0
Saturated Fat (g) 4.5
Trans Fat (g) 0.0
Cholesterol (mg) 20.0
Sodium (mg) 280.0
Total Carbohydrates (g) 74.0
Fiber (g) 0.0
Sugars (g) 50.0
Protein (g) 6.0


1 turkey bacon mini
Serving Size (g) 62.0
Calories 140.0
Fat Calories 60.0
Total Fat (g) 7.0
Saturated Fat (g) 2.5
Trans Fat (g) 0.0
Cholesterol (mg) 80.0
Sodium (mg) 320.0
Total Carbohydrates (g) 12.0
Fiber (g) 0.0
Sugars (g) 0.0
Protein (g) 7.0


totaling.....1635 calories, 202g carbs, 61g protein, 72g fat :O

I think I'm done eating for today....

[ian0789]

You need what find works best for you. One thing I seems works well with my body is keep my carbs kind of low with most of my meals other then massive amounts right before and after my workouts.

I also save the vast majority of calories for after my workouts. It my be some bro-science but I feel I sleep better, and put all them cal's to better use. On top of that I feel my fat gains are very small.

You shouldnt be gaining to much fat and fast if you are doing it right. Fat gains should not even be that much noticed right away. Some might come around but if you are seeing massive gains in your stomach it could be bloated or you are just eating way to much over maintenance. Also if you had kept carbs kind of low and just blasted away at them then you might puff up a bit as higher carb increased at faster rates tend to help you hold more water.

Maybe eat less cr@p on top of that. Your sodium intake is probably off the wall to boot with eating out at all those junk places so on top of that you are going to hold more water weight.

[kwebbers]

Ya, thats what I figured but it was kinda just my fun day to eat what I've been deprived of for almost a year :P But now that I never want to look at that kind of food again, I'm right back on track haha



You need what find works best for you. One thing I seems works well with my body is keep my carbs kind of low with most of my meals other then massive amounts right before and after my workouts.

I also save the vast majority of calories for after my workouts. It my be some bro-science but I feel I sleep better, and put all them cal's to better use. On top of that I feel my fat gains are very small.

You shouldnt be gaining to much fat and fast if you are doing it right. Fat gains should not even be that much noticed right away. Some might come around but if you are seeing massive gains in your stomach it could be bloated or you are just eating way to much over maintenance. Also if you had kept carbs kind of low and just blasted away at them then you might puff up a bit as higher carb increased at faster rates tend to help you hold more water.

Maybe eat less cr@p on top of that. Your sodium intake is probably off the wall to boot with eating out at all those junk places so on top of that you are going to hold more water weight.

[kwebbers]

I've ultimately decided that since I clearly was unstable to have a controlled bulking diet, that I will use the rest of this weekend to indulge (in moderation) with the foods I have deprived myself of... Once Monday comes around, which is the day I planned on logging everything, I will be back to my more controlled, steady bulk diet. For now, I will enjoy being puffy :) Though it is difficult seeing bigger numbers on the scale and will be in need of some bigger pants...

[ian0789]

I've ultimately decided that since I clearly was unstable to have a controlled bulking diet, that I will use the rest of this weekend to indulge (in moderation) with the foods I have deprived myself of... Once Monday comes around, which is the day I planned on logging everything, I will be back to my more controlled, steady bulk diet. For now, I will enjoy being puffy :) Though it is difficult seeing bigger numbers on the scale and will be in need of some bigger pants...

Not to really be a tool or anything but you can bulk and cut while enjoying anything you want to eat while keeping it in your Macro's. While trying to gain some muscle you are going to put on some fluff. But there is no way in heck I would 1) Bulk if you really are at 20% BF and 2) Indulge (even if its in moderation) just to add some more un needed fat.

Its just going to take you longer to cut then if you do it the smart way. Just my 2cents.

[kwebbers]

I appreciate the 2cents

[Merial20]

chipotle is great, but i refuse to weigh in the following morning due to the massive amounts of sodium ahaha

[kwebbers]

ah, i know... i shouldnt have :( but i was 117 after my crazy binge and i'm finally back down to 111 a day after :P hopefully a little more will come off haha


chipotle is great, but i refuse to weigh in the following morning due to the massive amounts of sodium ahaha